The Foundation of Strength Training

Strength training when properly aligned with the biological principles that govern the muscular system’s ability to achieve productive results can reach victorious heights. It was Emerson who said, “As to methods there may be a million and then some, but principles are few. The man who grasps principles can successfully select his own methods. The man who tries methods, ignoring principles, is sure to have trouble.”

These principles become the foundation upon which muscle and strength are built. If we lack the proper understanding in the application of what we are trying to accomplish in the gym, then we will navigate through foggy waters not knowing exactly where we are headed. These principles, therefore, will serve as the rudder to guide us through the excessive amount of junk that weighs down our objectives, removing the excess and reaching our destination.

Strength Training Principles
In order to increase strength, one must build the muscle necessary to lift a given weight. I will employ the use of the Pareto principle and the other of which I will refer to as the principle of paradox. The first was discovered by Vilfredo Pareto, an Italian economist in 1906, who observed that 80% of the land was owned by 20% of the population. Therefore, 80% of the effects come from 20% of the causes. This can be applied elsewhere as well: 80% of weeds come from 20% of the seeds, 80% of leaves come from 20% of trees, 80% of yardage comes from 20% of the football team, 80% of crime comes from 20% of the population, etc. This analogy allows us to synthesize a plan of action in building strength. Therefore, 80% of the results of strength should come from 20% of the causes.

It must be noted that at this point, this principle was not invented but discovered. The difference between the two is that one functions in cooperation with life while an invention can move against the grain, e.g. politics. Strength must be built through a minimal amount of stimulus (cause) in order to reap the benefits (effects) of newfound muscular strength. This principle honors the difference between an involuntary action and a voluntary action. Again, the difference is crucial.

The second principle, the principle of paradox, asserts that in order to produce something, the opposite must be implemented. For instance, it is a paradox that in order to produce life from a seed, it must be buried and die. It is difficult to conclude that life must first come from death but nonetheless, it is so. Paradoxically, in order for strength to result, the muscle must first be weakened. We are already in a current state of weakness when attempting to lift more weight or perform more repetitions than the previous work out allowed. We are always building strength upon the weakness of the previous work out! Weakness, therefore, precedes strength.

Strength Training Harmony
These principles are in harmony with the voluntary and involuntary actions of the muscular system. The voluntary actions are those we perform at the gym. The pushing, pulling or lifting movements should compose 20% of our voluntary actions. The rest and nutrition should compose 80% of the results. Therefore, a minimalist approach to strength training must be implemented to build muscle.

We need to understand that we are actually involved in very little of our body’s daily functioning. When we eat, we supply our stomach with food (20% voluntary) but it takes care of the digestive process (80% involuntary). Our recuperative process runs much the same. When we permit one moment at night for sleep (20% voluntary), we allow the proper repairs to be made during the course of sleep (80% involuntary). We are able to do nothing on a biological level to assist in this. All that needs to be done is simply get out of the way and allow this principle to run its 80/20 course. “Doing” more adds to the problems.

Strength Training Chaos
These principles run contrary to the conventional wisdom of gym “experts” who use the inverse of the 80/20 Pereto principle. They apply 80% of voluntary action at the gym, which only allows for 20% of involuntary actions for recovery and therefore, stagnating results. These work out programs generally run six days (80% voluntary) with one day (20% involuntary) off to recuperate. This is simply not enough time to recuperate.

One last word of caution: be cautious when receiving work out advice from the big strong guys at the gym who spend countless hours with numerous sets and yet are both big and strong. These guys are the genetic exceptions to the rule. They are not the rule, only an exception. They are a genetically gifted body type that excels in the recuperative process. The only problem is that with a reduction in work out philosophy, they could achieve even greater results. The man that can bench press 405 pounds for 5 repetitions is no different from the man that can only bench press 135 pounds for 5 repetitions if this is the same amount performed week in and week out ad infinitum. Following the principles that are already aligned with the body will assist in navigating through the muddy waters of conventional weight lifting.